scored 80/100
Veal is lean meat from young cattle, exceptionally high in protein and low in fat, making it a nutrient-dense choice for muscle maintenance and metabolic health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 80.
Less a 2.0 anti-nutrient penalty (high saturated fat).
Veal comes from calves typically 1-3 months old and has been consumed across European and Mediterranean cuisines for centuries. Nutritionally, veal stands out as one of the leanest animal proteins available, with only 2.07g fat per 100g while delivering 22g of high-quality complete protein containing all essential amino acids. Its micronutrient profile is particularly rich in choline (120mg), a critical nutrient for cognitive function, liver health, and methylation processes central to aging management. Veal also provides substantial quantities of selenium (16mcg), a cofactor for antioxidant enzymes like glutathione peroxidase, and niacin (9.28mg), essential for DNA repair and energy metabolism. The phosphorus and potassium content supports bone mineral density and cardiovascular health. Unlike beef, veal's lower myoglobin content and tender muscle structure result from the animal's age and minimal activity, making it easily digestible. For longevity-focused nutrition, veal offers efficient protein delivery with minimal saturated fat, supporting lean muscle preservation and metabolic efficiency in aging adults while providing bioavailable micronutrients crucial for cellular health and neuroprotection.
Complete amino acid profile including high leucine content triggers mTOR signaling and myosin protein synthesis, critical for preventing sarcopenia in aging populations
Choline is a precursor for acetylcholine (neurotransmitter) and phosphatidylcholine (cell membrane component); supports one-carbon methylation pathways essential for epigenetic regulation and detoxification
Selenium is incorporated into selenoproteins including glutathione peroxidase and thioredoxin reductase, which neutralize reactive oxygen species and protect against age-related cellular damage
Low fat-to-protein ratio minimizes LDL cholesterol elevation while providing heme iron and B vitamins necessary for vascular endothelial function and blood pressure regulation
Niacin (vitamin B3) is a NAD+ precursor essential for SIRT enzymes, PARP DNA repair, and mitochondrial ATP synthesis—key mechanisms in cellular resilience and longevity
Consuming veal at midday or early evening supports sustained muscle protein synthesis throughout the day and provides sustained energy via niacin-dependent mitochondrial function without interfering with evening melatonin production or sleep quality
Breaks a fast
While veal can be included in post-workout meals (within 2 hours of resistance training) to optimize leucine-triggered protein synthesis, it is not optimal for pre-workout due to its low carbohydrate content and slower digestion compared to lighter proteins
Per 100 g of the default form. Bars show how much higher or lower veal is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
Veal is classified as a meat. Veal is lean meat from young cattle, exceptionally high in protein and low in fat, making it a nutrient-dense choice for muscle maintenance and metabolic health.
Veal scores 80/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B12, Riboflavin, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 18.8 g of protein (~38% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, veal is highest in Vitamin B12 (~74% DV), Niacin (~49% DV), Vitamin B6 (~30% DV), Selenium (~25% DV), Riboflavin (~22% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best in the midday. Consuming veal at midday or early evening supports sustained muscle protein synthesis throughout the day and provides sustained energy via niacin-dependent mitochondrial function without interfering with evening melatonin production or sleep quality
A typical serving is around 85 g (~91 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating veal alongside several other meat sources.
Veal pairs nicely with: Pair with leafy greens (spinach, arugula) because polyphenols enhance iron bioavailability and provide additional phytochemical antioxidants synergistic with veal's selenium content; Combine with cruciferous vegetables (broccoli, Brussels sprouts) to amplify phase 2 detoxification enzyme activation, complementing choline's liver-support mechanisms; Serve with tomato-based sauces rich in lycopene, which works synergistically with veal's selenium to reinforce antioxidant defenses against oxidative stress; Pair with whole grains or legumes containing fiber to moderate glycemic response and support gut microbiota that produce short-chain fatty acids for metabolic health.
High saturated fat.
Encyclopedia entries that supply the same signature nutrients veal contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients veal contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.